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10 Ways to Increase Your Energy

FitSugar — Wed, 15 Oct 2008 05:30:00 PDT

If you're feeling a little sluggish and lack of zzz's isn't the problem, here are some ways to put a little pep back in your step according to MSNBC.com.

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Challenge Your Run: 4 Training Techniques Every Runner Needs

Jenny Sugar — Wed, 09 May 2012 02:16:04 PDT

Whether you're a beginner or have a few marathons under your belt, every runner can benefit from a little extra training. Here are four techniques to incorporate into weekly workouts that will make you stronger, faster, and more efficient on your feet.

Intervals
Running at a consistent pace is great for longer training runs, but make workouts more intense by doing intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.

Hills
Doing hill work on inclines targets your thighs, calves, and booty, so aside from giving you the tight tush you always wanted, your stronger lower body will make you a faster, more efficient runner. Doing hill work also burns more calories and strengthens the calves which is one way you can help prevent the dreaded shin splints. Here are tips for incorporating hills into your run.

Keep reading to find out two other techniques all runners should incorporate into their workouts.

3 Tips For Germ-Free Travel

Fitness Magazine — Tue, 08 May 2012 04:17:50 PDT

We are pumped to share one of our fave stories from Fitness Magazine here on FitSugar!

Whether you're going by boat, plane, train, or automobile, travel bugs are bound to greet you. Here, some cringe-worthy stats on germs and traveling - and tips on how you can take a trip unscathed.

Stay Hydrated

According to the Centers for Disease Control (CDC), the air inside planes has anywhere from 10 to 20 percent humidity, which can dry out mucous membranes and make people more susceptible to germs. Staying hydrated throughout the trip can prevent nasal passages from being irritated, so load up on water and skip the carbonated beverages and booze. "Alcoholic and caffeinated drinks should be followed with water or fruit juice to rehydrate because they are diuretics and can cause water loss," advise Ray Fillmore Garman, MD, MPH, and Susan Spengler, MD, both associate professors with the Department of Preventive Medicine at the University of Kentucky. Sipping on water assists with immune function - and in some cases even helps with jet lag. For longer, international trips pack electrolyte-friendly snacks like GU Energy Chomps, a banana, nuts, or a small bag of fortified cereal to keep drowsiness at bay.

Keep reading for two more healthy travel tips after the break.

5 Tricks to Get the Most Out of Your Outdoor Run

Shape — Thu, 03 May 2012 04:11:45 PDT

We are pumped to share one of our fave stories from Shape here on FitSugar. This week Shape turns to celebrity trainer Jay Cardiello for some help!

The weather is getting nice and you may have been bitten by the "run bug." To make the transition from indoor runs to the great outdoors seamless and safe, I compiled a list of my top five tricks to get the most out of your outdoor run. Whether you have had some success running on the treadmill, or you are completely new to outdoor running, there are two crucial factors that you must understand.

25 Most Deceiving Exercises (They Tone More Than You Think).

First, let's talk about a little guy named Newton. See, Newton has this law that states that for every action, there is an equal and opposite reaction. Are you with me so far? Good. Well, with runners, the concern is what we run on. The harder the surface the greater the ground reaction force, which is basically the force exerted by the ground back onto the body (in this case, our little legs) that are in contact with it, is. To simplify this, surfaces like concrete and pavement will cause a greater reaction back into our joints and legs than an energy absorbing treadmill. This not only makes us work harder, but will tire us out faster and cause greater stress on our joints.

Are Your Workouts Causing Pain? How to Find Out.

Second, the treadmill is a flat belt that provides consistency with each step. There are no stones, traffic, or inclement weather activity that would cause you to be off balance or have to change your gait. Running outdoors forces the body to make constant small adjustments. That said, here is what’s going to make your outdoor run a successful one.

5 Unique Ways to Make the Most of Your Treadmill.

Learn how to make the most out of your outdoor runs after the break!

4 Ways to Lose Weight Before Noon

Jenny Sugar — Thu, 03 May 2012 01:24:21 PDT

With bikini season coming up, many of us are trying to lose those last stubborn pounds. Here are four things you can do before lunchtime to increase your calorie burn.

Eat first thing in the morning: Skipping breakfast may seem like a great way to save calories, but your body actually holds onto fat because it's being starved. Make sure to eat breakfast each morning to jump-start your metabolism. Don't just grab anything; be sure to include protein to give you sustained energy and fiber to fill you up for hours. Here are some breakfast ideas to help you lose weight.
Work out soon after you wake up: Research has shown that morning exercisers tend to work out harder and longer than afternoon or evening exercisers, which translates to extra calories burned. Those who sweat in the a.m. are also more likely to stick with a routine, helping to lose those unwanted pounds. If you choose to exercise as soon as you wake up, eat something small beforehand, and then enjoy a full breakfast afterward.
Snack on fiber: A midmorning snack helps satiate hunger, meaning you won't chow down on way more food at lunch than you normally would. Make sure it's fiber-packed and low in calories like these snacks.
Sip water all morning: Keep that reusable bottle close by so you can periodically drink water until lunchtime. Water is a low-calorie way to fill you up, and sipping keeps your mouth busy if you tend to be a mindless nosher.

A Body Check That Won't Hurt: Tips For Proper Running Form

Jenny Sugar — Mon, 23 Apr 2012 10:49:36 PDT

Running is all about stepping one foot in front of the other. Sounds easy enough, right? But if your running form is incorrect, you'll end up with aches, strains, and injuries that could prevent you from lacing up your sneaks at all. Make sure to avoid these running-form mistakes the next time you hit the treadmill, trail, or pavement.

Head: It sometimes feels good to close your eyes and relax your chin toward your chest, but don't keep your head down (or tilt your head up) for long periods of time. Prevent neck strain and encourage an open throat for easy breathing by keeping your head stacked over your spine. Correct head position also encourages a straight, upright stance, which makes you a more efficient runner.
Shoulders: Without even realizing it, you may be running with your upper back and shoulders tensed up toward your ears. (And you wonder why you have a pounding headache or aching neck.) Every so often, take a nice deep breath in and as you exhale, relax your upper torso and actively roll your shoulders back and down toward your pelvis. Do a self-check to make sure your shoulders are stacked over the hips. Hunching the upper body forward not only makes it difficult to breathe, it also puts pressure on your lower back.

I'm just getting started so keep reading to find out what the rest of your body shouldn't be doing while running.

5 Ways to Make Fitness More Eco-Friendly

Michele Foley — Thu, 19 Apr 2012 11:38:05 PDT

With Earth Day a few days away, there's never been a better time to think about ways to green your fitness. Here are ways to tweak your daily habits just a little bit to do your part to reduce, recycle, and reuse.

Exercise outdoors: Skip the treadmill, stair climber, or stationary bike and go outside. You'll save money, reduce your consumption of energy and materials, and cut back on transportation usage and cost.
Make meals greener: There are several ways to make mealtime more eco-friendly. Save money and avoid wasteful to-go containers by packing lunch in reusable BPA-free containers; avoid produce that's high in pesticides and buy organic and local produce; and even if you're not a vegetarian, help the environment by cutting back on meat and having meat-free days once or twice a week.
Choose the right materials: When shopping for fitness gear, look for products made with recycled or renewable materials. Take it a step further and buy from companies that make a point to offset their carbon footprint.
Use less energy: Reducing how many things you turn on and switch off is a no-brainer, but use Earth Day as an excuse to really unplug. Reducing energy has its health benefits too: taking the stairs is a great way to burn calories, and turning off your computer or TV is a great way to destress and increase social interaction. Try biking to work, and if you can't get outdoors for your workout, rent fitness DVDs from the library.
DIY fitness gear: Cut way back on materials and production costs by doing it yourself! Make your own hand sanitizer, yoga mat cleaner, and produce wash and turn an old pair of jeans into a yoga mat bag.

5 Muscle Myths You Should Stop Believing

Leta Shy — Wed, 18 Apr 2012 15:39:18 PDT

Muscle building is an important component of any exercise routine, but are you strength training the right way? Here are five common myths about muscles, and why they aren't true.

Heavy weights make you bulk up: It's a common belief: lifting heavy weights will have you looking more bodybuilder than long and lean. But in reality, your muscles won't get Ms. Olympia-sized from lifting a 20-pound kettlebell; the size of your muscles is related to your genes and strength-training routine, not the size of your weights. Using heavier weights actually saves you time - studies show that you will get the same results when lifting heavier weights for fewer reps as you do with lifting lighter weights for longer. But no matter what size weight you use, make sure you choose one that is challenging your body the right way. The American Council on Exercise recommends that you choose a weight that fatigues your muscles within 90 seconds (aka makes you unable to perform another rep correctly), since that's within the limit of your muscles' supply of anaerobic energy.
Soreness comes from lactic acid buildup: It's an often-quoted principle that the delayed onset muscle soreness (DOMS) you feel in the days after your workout is from lactic acid in your body. In fact, DOMS is a symptom of micro tears in the muscles that happen when you work out. Lactic acid does play a part in your workout, however, since it is the cause of that burning sensation you feel when working your muscles. It actually fuels muscles to help you work out longer, so pushing past that burning sensation will help you increase your strength and endurance.

Read on for three more muscle myths.

3 Ways to Reduce Your Carbon Footprint With Your Workout

Leta Shy — Wed, 04 Apr 2012 03:05:46 PDT

Now that it's April, we're thinking about Earth Day, when we celebrate our continuing commitment to reduce waste and do our part for the planet. Calculating and reducing your carbon footprint, the amount of environment-unfriendly emissions it takes to make it through your day, is one important way to go eco. So how does your workout factor in? Here are three ways to reduce your carbon footprint while you exercise.

Commute as workout: The average commute takes about 15 miles each way, which can translate into over a ton of carbon dioxide emissions per year. If possible, try biking to work once or twice a week: it can help save you time, since you won't have to worry about fitting in a workout that day, and cutting out drive time just a few times a month will cut your carbon footprint. Never biked to work before? Here are some tips for how to bike to work safely.
Skip the gym: It's not just driving to work that can add up in emissions. Driving to the gym can also rack up carbon emissions, as can all the energy and resources it takes to keep you cool and comfortable once you get there. Running, biking, even strength training outside can be more convenient and more fun than trekking to the gym every day. Plus, working out at home can cut down on a lot on resources, like all those extra towels or the energy it takes to power a treadmill.
Heat up naturally: Hot temps may be on the horizon, but Spring days and nights can still be chilly. That can mean turning up the heat on the thermostat to stay comfortable or opting for a comfortable car ride over a walk to the store. Wherever you are, raising your heartbeat for just a few minutes can make things comfortably warm. If you're taking a walk, increase your pace or do a few minutes of lunges first. If you're cold at your desk, do these five discreet strength-training moves at your desk. You'll be burning calories and raising your body temperature without having to turn up the heat - keeping your thermostat down by two degrees can save you one ton in carbon emissions if you do it throughout the year (along with raising the temperature of your air conditioner in the Summer).

Turns out, your workout can really help your eco-friendly ventures! If you need more ideas to help offset your carbon footprint, here are more ways to green your fitness.

How to Stay Forever Young Like Madonna

Fitness Magazine — Tue, 03 Apr 2012 04:16:27 PDT

We are pumped to share one of our fave stories from Fitness Magazine here on FitSugar!

When you see Madonna on a talk show this week promoting her new album, MDNA (out now!), or during one of the stops on her world tour, which kicks off on May 29, you’ll be checking out moves choreographed by former Broadway dancer Nicole Winhoffer. She appeared in shows like Wicked and 42^nd Street, among others, before joining the Material Girl for her Sticky and Sweet Tour in 2009. Winhoffer, who is also a personal trainer, now works in the gym with Madonna six days a week to ensure that she’s ready for her grueling performances.

We caught up with Winhoffer to take a peek behind the scenes and to learn more about how everyone can train just like the amazing 53-year-old pop star!

If our readers could steal one trick from your work with Madonna, what would that be?

Body awareness. They must engage their mind while performing their exercises. Time and time again, I see people reading papers or watching TV while they work out. This might bring about injury, and if the mind is not connected to the body, you can't exert the proper amounts of energy needed to gain the desired results.

You were in Indianapolis to help Madonna prepare for the Super Bowl and are now gearing up to go on tour with her. How do you prepare for each performance?

Right before the show, we warm up in her dressing room. We complete active hamstring stretch sequences as well as other stretches, ensure joint mobility by performing jumps on the ground and on trampolines, and do ab work. As a result, her body is connected, warm, and ready for the performance.

People are still buzzing about her amazing halftime show performance. How do you get your body ready for something like that?

We increased our cardio for stamina - her show was the most physical 12 minutes I have ever experienced! Due to her high heels, we made sure her core was strong to support the stress placed on her lower back. We practiced several movements and routines from her performance within the workout so once she was on stage, her muscle memory kicked in.

Read on to get more tips on how Madonna stays in shape.

More from Fitness Magazine:

The Love-Your-Legs Workout

Your Guide to Spring Clean Your Life

Run a Half Marathon in 10 Weeks: Beginner Training Plan